Well what an abject performance from the arsenal. The less said about it the better!
sean - well done on your hill session, sounds tough. And good luck with your tough looking weekend!
ricky - more dreadmill miles. Nice tempo pace there fella
carl - bad luck on your marathon last year. you will absolutely smash your PB this year with a bit of luck on the injuries and collisions front I'm sure. Great track session and im sure the run recovery sections will make you stronger. Yes the Regent's Park track is in bad nick but it's a case of that or pounding the Tarmac so the track wins! Re my minimum running plan this time out I think my base fitness and speed is much improved so am on a quicker plan but it feels easier than 2013. One other big adjustment is I'm running the easy miles at a useful pace but it feels easy (8'50 pace). Last time I ran these at 10+. I feel this will help make me stronger hopefully.
hi oaty and welcome!
Carter - yes the 3 runs a week plan works for me with 2 small nippers! We'll see how it goes this time round. Your plan sounds fascinating. What pace can you comfortably run at fasted? How do marathon pace miles feel on an empty stomach - presume you have adjusted but interested how long you feel good for?
7 mile tempo for me this morning at 8'02 pace; 8'50, 7'46, 7'45, 7'39, 7'38, 7'37, 8'50
I can imagine! I live in stokey so can walk over there in 25 mins BUT 2 nippers, running, life, clmbing, cost of going etc all add up to conspire to limit my attendance to about 4 times a season. Shameful really, would love to get to 10 games or so
Nell blue - nice to know you are doing Edinburgh as well. Looks like you are getting good solid mileage in. What time are you after?
Washwood - that is a fab 20 miler. really well done, especially pushing out a quick mile right at the end, that must have hurt?!
Carter - Nice 16 miler there. re my long run pace - everybody says that so maybe I'm doing something wrong! But my plan is the FIRST one which is based on quality not quantity and only 3 runs per wk - interval, tempo and a long run at quicker pace than conventional plans. I'm supposed to cross train also which I don't bother with (although I do climb once or twice a week) so my hope is that increased recovery time may mean the extra pace doesn't have a negative impact. perhaps my body will adjust - it is only wk 2 after all. I don't feel too bad at all following sunday - no DOMs etc, but I probably have a pint of chocolate mile to thank for that ;o)
Sean - thanks for the encouragement. that's the hope. crack on with 8mm pace and hopefully end up nearer to 3'45 but that would be my dream result. I'd be over the moon with a sub 4 PB. Super quick 14 miles at MP by the way. great effort. think you shld be on the sub 3.30 forum! Good luck with the strava segments - there are a lot of quick runners in regents pk so plenty of motivation and targets to aim for
Ali - good news that the shin eased in to the run yday. How is it today?
Carl - what a great couple of marathons to be doing. Richmond will be beautiful I would think and yes hilly. What's your existing PB again? Great 15 miler last Friday and really solid mileage - I only ever get up to about 35 miles per wk! re my pace on long runs see above in my reply to Carter. Sunday was supposed to be 8'45 - think the last 4 at marathon pace skewed the overall pacing a bit. I guess I just have to see how it goes and listen to my body carefully over the coming month. 17 miles due this coming Sunday so will try and keep that to more like 8'45 pace - I suspect I may be a bit fatigued for this one..
Right, off to do a track session at lunch time in regents park. have a good day everyone